Muscle Training Caloriie

1. Enter your body weight, training menu, rest time, and EPOC.
2. The tool automatically calculates Total calories (incl. EPOC), Active calories, Rest calories, and EPOC calories.

1) Basics (What is MET?)

MET is an index of exercise intensity. 1 MET equals resting metabolic rate, approximately 1 kcal/kg/hour (calories burned per hour per kilogram at rest).

Example: A 70-kg person doing a 6-MET activity for 1 hour burns 6 × 70 × 1 = 420 kcal (approx.).

2) Calculation Flow (Sum across exercises, optional EPOC)

Inputs

• Body weight (kg)
• For each exercise: ① Name ② Active MET ③ Active time (minutes)
• How to count rest (choose one)
  • Session-level rest: total rest time (min) for the session and rest MET (guideline: seated 1.2, standing/moving 1.3)
  • Per-exercise rest: rest time (min) and rest MET for each row
• EPOC (post-exercise add-on): Off / 6% / 10% / 15%

Formulas (simplified tool formula)

2-1) Active calories for exercise i

kcal_i_act = MET_i_act × weight(kg) × (active_minutes_i / 60)

2-2) Rest

Session-level rest (entered once for the whole workout)

kcal_total_rest = MET_rest × weight × (total_rest_minutes / 60)

If you want to allocate session-level rest to each exercise (recommended by active-kcal ratio):

share_i     = kcal_i_act / Σkcal_act        (if Σkcal_act = 0, split evenly)
kcal_i_rest = kcal_total_rest × share_i

(Alternative: allocate by time ratio.)

Per-exercise rest (rest is entered on each row)

kcal_i_rest = MET_i_rest × weight × (rest_minutes_i / 60)

2-3) Base total (before EPOC)

kcal_base = Σ_i (kcal_i_act + kcal_i_rest)    // with session-level rest, use kcal_total_rest instead of Σkcal_i_rest

2-4) Add EPOC (optional)

kcal_total = kcal_base × (1 + epoc_rate)      // e.g., 10% → 1.10

If you allocate EPOC to each exercise:

kcal_i_epoc = kcal_base × epoc_rate × share_i  // share_i by active-kcal ratio is recommended

3) Example (rounded to 1 decimal place)

Setup
Body weight: 70 kg
Ex. 1: Squat 6.0 MET for 12 min
Ex. 2: Bench press 5.0 MET for 10 min
Ex. 3: Accessory 3.5 MET for 8 min
Session rest: 20 min at 1.3 MET
EPOC: 10%

① Active

• 1: 6 × 70 × (12/60) = 84.0 kcal
• 2: 5 × 70 × (10/60) = 58.3 kcal
• 3: 3.5 × 70 × (8/60) = 32.7 kcal

Active total: 175.0 kcal

② Rest (session-level)

1.3 × 70 × (20/60) = 30.3 kcal

Allocating rest and EPOC by active-kcal ratio (example):

Shares: 1) 84.0/175.0=0.48, 2) 0.33, 3) 0.19
Rest breakdown: 1) 14.5, 2) 10.0, 3) 5.8 kcal (total 30.3)

③ Base total (before EPOC)

175.0 + 30.3 = 205.3 kcal

④ EPOC (10%)

205.3 × 0.10 = 20.5 kcal

Total 225.8 kcal

Using the strict formula below yields about 237.2 kcal under the same setup. The simplified method gives roughly 5% lower values.

4) Strict formula (commonly used in academic/clinical contexts)

Using 1 MET = 3.5 mlO₂/kg/min. With 1 L O₂ ≈ 5 kcal, per minute:

kcal/min = MET × 3.5 × weight(kg) / 200

Integrated over minutes:

kcal = MET × 3.5 × weight / 200 × minutes

This yields about 5% larger values than the simplified method (0.0175 vs 1/60 ≈ 0.01667).

Strength-Training Calorie Ranking (70 kg body weight, active only, simplified method)

We use kcal = MET × body weight (kg) × time (hours). The ranking is sorted by 30-minute calorie expenditure (excluding rests and EPOC), with 10-minute estimates also shown.

How to read the table
To convert to any body weight or duration, scale proportionally. Example: for 60 kg, multiply values by (60/70). For 20 minutes, use “10-min value × 2” or “30-min value × 2/6”.
Using the strict formula (kcal = MET × 3.5 × weight / 200 × minutes) gives about 5% higher numbers. To include rest and EPOC, use the rest/EPOC settings in the tool.